Retenção de líquidos – como evitar?

Evitar e reduzir a retenção de liquidos

É água ou é gordura?

A retenção de líquidos tem um lado positivo – é temporária e trata-se de retenção de água, não de gordura. (É praticamente impossível ganhar 1 kg da noite para o dia. Para armazenar 1 kg de gordura teria de ingerir cerca de 3000 calorias a mais do que as necessárias).

Dicas para atenuar a retenção de líquidos

A retenção de líquidos pode ser atenuada na maior parte das vezes com pequenas alterações alimentares.

  • Reduza o consumo de sal
    Dê preferência a alimentos que estejam o mais próximo possível do seu estado natural, uma vez que quanto mais processado for um alimento, maior será o seu teor de sal. Reduza ao máximo o consumo de snacks salgados, sopas, temperos e molhos e não abuse no uso de sal à mesa, nem quando cozinha.
  • Reduza o consumo de doces e hidratos de carbono refinados
    Em vez de consumir hidratos de carbono refinados como o pão, a massa e o arroz brancos passe a optar pelas versões integrais. Como demoram mais tempo a ser digeridas, a probabilidade de provocarem grandes aumentos de açúcar no sangue – e de insulina – quando as consome é pequena. Deixe também de lado as bebidas com açúcar e opte por água ou chá.
  • Beba muita água
    Pode parecer a última coisa a fazer – colocar mais líquidos no corpo quando este já tem demasiado – mas beber líquidos vai ajudar o organismo a eliminar o sal e a água em excesso. Tente beber 6 a 8 copos por dia.
  • Aumente o consumo de potássio
    O potássio desempenha um papel crucial no equilíbrio de fluidos do corpo, necessitando igualmente de estar em harmonia com o sódio. O potássio encontra-se em abundância na fruta e nos legumes, sendo que a maioria das pessoas não consome a quantidade que deveria. Procure comer fruta e legumes a todas as refeições e lanches.

por Susan Bowerman MS, RD, CSSD, nutricionista e especialista em nutrição da Herbalife.

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